Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute AMRAP

100 Meter Run

10 Ab Mat Sit Ups

2 Ring Muscle Ups

Stimulus/Focus: This workout should be quick turnover. Push yourself to do your RMUs unbroken if possible. Find a scale that will allow you to do the same with it. Aim for six rounds.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

Strength: Five 2-Minute Rounds

Max Effort Unbroken Kipping Handstand Push Ups

Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep or come off the wall that is a broken set. If you cannot do kipping handstand push ups find a scale that you can do at least 5-10 reps unbroken when fresh. Rest any remaining time in that two minutes. You will have a score for each round.

WOD: Today’s WOD is a two-part AMRAP. Each part is 6 minutes. You will have 2 minutes to rest in between the two workouts. You will have two separate scores.

6 Minute AMRAP

30 Crossover Single Unders

10 Toes to Bar

Stimulus/Focus: Complete 60 single unders if you cannot do crossovers. Aim for 4 rounds.

6 Minute AMRAP

30 Double Unders

3 Wall Walks

Stimulus/Focus: Complete 60 single unders if you cannot do double unders. Aim for 4 rounds.

Cool Down: Tabata Chin Over the Bar Hangs

Warm up: Coach’s Choice

Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs

WOD: Four 4-Minute Rounds (2 Minutes Rest)

A) 400 Meter Run

Max Burpees in Remaining Time

B) 1000 Meter Bike Erg

Max Burpees in Remaining Time

C) 400 Meter Run

Max Burpees in Remaining Time

D) 20 Calorie Assault Bike

Max Burpees in Remaining Time

Stimulus/Focus: Push hard on the cardio pieces and accumulate as many burpees as possible in each round. You’ll have 2 minutes to rest between each round of work. You will enter four separate scores (burpee reps from each round).

Cool Down: 3 Rounds for Quality:

10 V-Ups

20 Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Power Snatch + Pause Overhead Squat

10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom).

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Ten minutes to get AHAP on the complex.

Power Snatch + Pause Overhead Squat

5 x 1

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Use 90% of your heaviest from today. Complete one complex every minute on the minute for 5 minutes.

WOD: 5 RFT (20 Minute Cap)

30 Meters Walking Lunges

20 Alternating Snatches (50/35)(35/20)

10 Pull Ups

Stimulus/Focus: Find a steady pace on the lunges. Try to complete the snatches and pull ups in two sets each.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Dumbbell Front Squat

*Use dumbbell from the WOD

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: Four 5-Minute Time Caps

3 RFT (5 Minute Cap)

5 Toes to Bar

10 Pistols

Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any time that is remaining in that five minutes. You will do this four times. You will have four separate scores.

Cool Down: 4 Rounds

5 Ring Dips

10 Calorie Bike (alternate Erg and Assault)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes to find your 1 RM.

WOD: 15 Minute AMRAP

10 Dumbbell Deadlifts

10 Dumbbell Front Rack Lunges

10 Dumbbell Front Squats

5 Shuttle Runs

*Two dumbbells for all movements.

*RX: (50/35)(35/20)

Stimulus/Focus: This will be grip intensive. Try to go unbroken on each round of dumbbell work. Use the shuttle runs to give your forearms a break.

Cool Down: Tabata Hangs

Warm up: Coach’s Choice

WOD: Partner WOD For Time (40 Minute Cap)

100 Calorie Row

100 Kettlebell Swings (1.5/1)(1/25#)

100 Box Jumps (24/20)

100 Wall Balls (20/14)(14/10)

100 Calorie Row

*At the top of each minute, partners complete 3 synchronized burpees.

*Masters can step up. Everyone must step down.

*One partner works while one partner rests.

Stimulus/Focus: Have fun with a partner. Move and transition quickly.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM

Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight to 60%. Complete one set unbroken.

WOD: For Time (15 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Strict Push Ups

1-2-3-4-5-6-7-8-9-10

Pull Ups

*After each round complete 15 Ab Mat Sit Ups (Total of 150)

*RX+: HSPU/C2B/GHD Sit Ups

Stimulus/Focus: This will be shoulder focused. Try to do the lower rep schemes unbroken and take no more than one break in the longer rep schemes.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP over the 5 sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

400 Meter Run

30 Power Snatches (95/65)(65/45)

400 Meter Run

30 Overhead Squats (95/65)(65/45)

400 Meter Run

30 Squat Snatches (95/65)(65/45)

400 Meter Run

RX+: (135/95)(95/65)

Stimulus/Focus: Find a moderate pace on the run. Pick up the bar as soon as you come inside. Aim to do your power snatches and overhead squats in sets of 10-15 and your snatches in sets of 5-6 and keep moving.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions